Find out if you’re at risk of falling in this simple 30-Seconds Self-Test Today you’ll discover a simple test, so you can determine whether your balance is in top shape or if you need to take action to improve it. In addition, you’ll also get an easy yet effective exercise that you can practice anytime anywhere to enhance your balance. Single Leg Standing Balance Test You may want to have someone nearby to watch you as you try this. Stand on a hard floor near a table or countertop for support. Bend one knee and lift the foot – if you’re left-handed, stand on your left leg and lift the right foot; do the opposite if you’re right-handed. You don’t need to lift it high, just enough to keep it off the floor. Now without holding onto anything slowly count the number of seconds you can hold that position without putting your foot back down. Repeat the test 3 times, and then add up your total time and divide it by 3 to find your average balance time. (For example, if test 1 was 4 seconds, test 2 was 8 seconds, and test 3 was 6 seconds, you’d add up 4, 8, and 6 to get 18. Divide by 3, and your average balance time is 6 seconds.) You can try retaking this same test with your eyes closed for a greater challenge. exercise that you can practice anytime anywhere to enhance your balance. Single Leg Standing Bal nce Test You may want to have someone nearby to watch you as you try this. 1. Stand on a hard floor near a table or countertop for support. 2. Bend one knee and lift the foot – if you’re left-handed, stand on your left leg and lift the right foot; do the opposite if you’re right-handed. You don’t need to lift it high, just enough to keep it off the floor. 3. Now without holding onto anything slowly count the number of seconds you can hold that position without putting your foot back down. 4. Repeat the test 3 times, and then add up your total time and divide it by 3 to find your average balance time. (For example, if test 1 wa 4 seconds, test 2 was 8 seconds, and test 3 was 6 s conds, you’d add up 4, 8, and 6 to get 18. Divide by 3, and your average balance time is 6 second .) 5. You can try retaking this same test with your eyes closed for a greater challenge.
How long should you be able to stand on one leg?
Eyes Open
Eyes Closed
Age
Balance Time
Age
Balance Time
40-59
25-27 sec
40-59
15-20 sec
60-69
20-25 sec
60-69
9-12 sec
70-79
10-15 sec
70-79
7-8 sec
80 and above
5-6 sec
80 and above
4-5 sec
Not surprisingly, the chart shows that the number of seconds decreases with age. That’s because as we get older, our eyesight tends to diminish, muscles tend to shrink, and our reaction time may be a bit slower. But there’s good news, because… You can improve your balance regardless of age! Not surprisingly, the chart shows that the number of seconds decreases with age. That’s because as we get older, our eyesight tends to diminish, muscles tend to shrink, and our reaction time may be a bit slower. But there’s good news, because…
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